Competitors Trainiing 1.31.14

Warm Up
The “Junkyard Dog” warm-up (https://www.youtube.com/watch?v=2fsvvv3oJBg)

Gymnastics
3 sets max effort Skin The Cats rest 2 min btwn

Weightlifting
10 Min EMOM Power Snatch x3@60% of Snatch 1RM from Monday

Mixed Modal A
13.2 AMRAP 12 minutes of:
150 Wall balls (20/14 lbs to 10/9′ target)
90 Double-unders
30 Muscle-ups

Goat Session
If you have specific weaknesses perform accessories for that area.

Mixed Modal B
EMOM 20, alternating:
a) 5 Push Press @70-80%
b) 5 DL @ @70- 80%”

Accessories
If you have specific weaknesses perform accessories for that area.

       

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